A1
Notes:Hip Thrust
2 second pause in peak contraction. 3 sets of 8/6/6. Rest Pause on the final set - do 6 reps to failure, then take 15 seconds rest, and then do AMRAP. Partial Rest (60s)
- 3 Sets
Superset
A2
Notes:Dumbbell Romanian Deadlift
2 second pause in stretch. 3 sets of 12/10/10. Partial Rest (2min)
- 3 Sets
B1
Notes:Bulgarian Split Squat
3 sets of 8-10 reps. 10 second isometric hold at bottom of final rep of all sets. Partial Rest (60s)
- 3 Sets
C1
Notes:Lying Leg Curl
3 sets of 8-10. Partial Rest (60s)
- 3 Sets
D1
Notes:45 Degree Hyperextension
3 sets of 15-20 reps. Minimal Rest (0s)
- 3 Sets
Superset
D2
Notes:Walking Lunge
3 sets of 15-20 steps per side. Partial Rest (90s)
- 3 Sets